After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThe second week of this dynamic effort wave was a pretty good one. Some decent accessory work followed, with a good top end set of DB pressing. Just adding in some of this extra work has help me feel pretty good considering it's about 48 hours after I press heavier on the weekends.
Items Used in this Training Session
Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) Cambered Bench Bar Speed Bench Press vs Doubled Mini Bands 135x8x3
B1) DB Bench Press Worked up to 105's x 8
C1) Bench Press Iso Hold vs Doubled Mini Bands 60x3x60 sec
D1) MAG Grip Medium Neutral Seated Cable Rows 6x20
E1) 6 Way Shoulder 4x12 E2) DB Curls 4x20
